Skinny Women: To Get Curves…

how  to get curves

Workout A

To Get a Curvier Butt, Hips & Thicker Thighs…

This Is Important…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Workout B

To Make your Breast Look Bigger…

Once you build enough muscle to have firmer breast and better posture…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Workout C

To Get Firmer Arms…

Once you build enough muscle to have firmer arms…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Use 1 of these 6 Workout Schedules

1. Four Day Cycle

2. Five Day Cycle

3. Six Day Cycle

4. Seven Day Cycle

5. Once a Week

6. Make Your Own Schedule

Diet Plan To Get Curves

diet to get curves

To see exactly how you need to eat to get curves…

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to get curves"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- grams of protein & -to- calories per day to get curves

  • Eat high protein foods, protein shakes like Optimum nutrition whey and/or protein bars to get enough protein for curves.
  • Eating more than grams of protein will not build curves faster & Do Not eat more than calories because your goal is to turn your skinny body into a curvier, more sexier body without gaining a lot of fat.
  • Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat.

Eat Whatever You Want as long as…

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein but…
  • Eat more healthier foods than these bad foods to limit hunger & massive cravings which'll lead to fat gain from eating too many calories.
  • Eat Whenever you want but you may have to eat at least 2-to-3 meals to realistically get all the calories & protein you need to get curves.
  • Use this tool if you want to see the exact amount of carbs, protein & fats you need in your diet.
  • Drink at least Ounces of water everyday.

So the 4 Most Important Things to Get Curves…

  1. Do workouts A, B & C 1-to-2 days per week based on 1 of these schedules
  2. Keep a training log and try to get a little bit stronger each time you do Workout A (read this again to see why)
  3. Keep a training log for Workouts B & C and only increase the weight once you can easily do more than 15-to-20 reps.
  4. Use this diet plan for more curves.

More Tips

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Click to Comment

1-60 of 1281 Comments
Emma

Hi, I’m 36, 5’5” and 53kg. I have lost around 4-5 stone over a couple of years and thankfully my skin has gone back however I have no butt or boobs. I want to get lean muscle and am trying hard but I really struggle to eat more as I am so paranoid that I will get fat again. Can you offer any assistance as I am really worried about this but desperate to get my body looking better. I’ve worked so hard to get this far.

March 06, 2018

Adrian Bryant

do all except for step 1 to get curves without getting fat

March 06, 2018

Raven Black

Hi Adrian! I'm 5'5 131 pounds. My BMI is 22 and my body fat is 24.5 even though I'm reallly skinny I want to gain weight but I have a small pooch. My waist is 33inches but I want to loose more. What should I do?

March 04, 2018

Raven Black

I’m sorry my waist is 30 not 33 my lower belly is 33

March 04, 2018

Keiri

I’m wanting to purchase a resistance band set that with them all combined goes up to 150 lbs. I know that when I’m strong enough to hip thrust that much I’ll need more weight but my question is do resistance bands work if the resistance is nice n high. And where would be the best place to attach them while doing the hip thrust. Thankss

January 28, 2018

Adrian Bryant

I've never used bands like but the way I'm picturing it its not going to help develop your butt much

January 28, 2018

Iris

Adrian im having this problem, after i finnish my workout and sometimes even meanwhile im working out i feel nausea. What is causing this?I am using weights just enough to make 12-15 reps per exercise, if i lower the weight my muscles will not grow

January 19, 2018

Adrian Bryant

is this your first time or your first month working out like this?

January 19, 2018

Iris

no, in the beginning i was using the same weight and not feeling nausea. i started feeling nausea after some time. is it because im not drinking enough water? or something else is causing it?

February 12, 2018

Adrian Bryant

has the onset of naus. gotten any better. are you able to go longer before it hits? it could be due to water

February 12, 2018

May

Do I have to eat a lot of carbs to gain weight and get bigger glutes
I am being told so I the problem is I still have lil belly fat to get rid of
Plz help

January 18, 2018

Adrian Bryant

no! the diet plan on this page is sufficinet to get bigger butt

January 18, 2018

Alice

How to get bigger breasts without using of the weights and sculpted arms??

January 02, 2018

Adrian Bryant

like this

January 02, 2018

Jazz

How to gain weight I really trying so hard I am hire 165cm 26 years old and I have 48 kilos..

January 01, 2018

Adrian Bryant

the diet plan on this page will help with that

January 01, 2018

Aaliyah Stewart

I can't wait to try
I want to be sexy, my boyfriend deserves better, I want to wear clothes without wondering if I'm sexy enough to wear it.
If it works I'll be the happiest girl around😄

December 27, 2017

morgan

hiya if i wanted to do all of these workouts but not stick to this diet will i still be able to get curves

December 22, 2017

Adrian Bryant

you do need to get enough protein

December 22, 2017

Alexa

Hello Adrian,

thank you very much, I've been looking for long an exercise/nutrition combo for skinny girls like me, I just have a question, I tend to accumulate grease in my arm area, does your routine and diet apply exactly as well? or is there any variation in order to not to bulk my arm volume more than it is already.... thank you very much in advance for your time! best wishes

December 15, 2017

Adrian Bryant

as long as you dont increase the weight, reps and or sets for workouts B & C (please read thru these again) and the diet plan does help you gain weight/bulk but nor fat

December 15, 2017

zam

Hello Adrian, thanks for this article. It's of no doubt very helpful to those who wanted to gain more curves like me. hahaha. I found it informative and accurate of all articles I read:)

December 12, 2017

zam

i'm just wondering if I can do all the three recommended exercises in one day for Group A. Or do i really have to pick only one exercise for every group? Thanks

December 12, 2017

Adrian Bryant

Just one. dont get fooled into thinking the more you do gets you more results.

December 13, 2017

Britt

Hello Adrian,

I found your site just now when I started doing my research on how best to gain muscle in target areas and how best to eat to gain the weight needed to build the muscle. I’ve found this all so helpful! I’m headed out to buy a notebook to keep a log on everything from diet and meals, intake of protein, water, and calories daily, as well as the correct workout regime, sets, reps, weight amount, etc., like you suggest. To back up a minute, let me describe my wishes and what my body is like at this moment. I was recently very sick for about 9 days and dropped from 110 to 95. I’m back to 101 currently. I am 5’5”. Ive shrank 2 inches over the past 5-6 years bc of bulging disks in my back. However I am 32, and was an active athlete growing up and had toned legs, muscular butt, bc of the required training that went with it. Nowadays I haven’t started back to the gym bc I was afraid I would lose weight instead of gain muscle. I work from home so I will do the beginning of the work out here, moving back into my gym in just a couple of weeks once I feel stronger. Like one girl mentioned, I get stares as if I have eating disorders and the gym is no different. But I want to gain the muscle in my butt, which is as flat as a pancake suddenly and o have stretch marks on my hips now from the rapid weight loss over just a weeks time. My chest went from a solid B to an A, and also more stretch marks. Now I am very picky about my body bc it seemed to have always looked great naturally, but since getting sick and losing weight, it is a struggle to look healthy again. I will follow your plan to a t! If you have other advise for me, I am so open to it! My good friend who is a trainer, wonderful body, so dedicated to heath and fitness, just has given birth to her 5th child three days ago, so I depending on the web for my advise and my plan. I have spoken with and seen my dr as of last week. She has me on a BCAA powder I drink with about 18 oz of water. I have a hard time drinking water and know that is vital in my healthy muscle and weight gain. Any suggestions for me considering the specifics of my weight loss and body type and what I am looking to achieve? I am also 15% body fat. I look very skinny, like there is no fat to turn to muscle. Please give me all the good info you have!! Thank you for creating this site! It helps many many many people to feel and look their best! You are doing great work sharing your knowledge!

December 03, 2017

Adrian Bryant

you will gain weight on this plan as you get stronger in your lifts and eat the right amount of calories and protein.see #1 about bcaa

December 03, 2017

Brittney Neely

Ok makes sense. One thing I am changing is my diet to include protein and good carbs, whole grain breads and veggies. I will follow the protein and calorie nutrition plan you have. Any specific group I should follow or instruction you would add or change up for me?

December 03, 2017

Adrian Bryant

follow the group or use the exercises that are available to you as in according to your physical limitations or what equipment you have available

December 04, 2017

Ankhzaya

Hi Dear,
I want to get big butt and big chest but i cannot eat much. How is the healthy to eat protien bars? And also i want to get inner thigh, so do u recommend inner thigh workout? Please

November 26, 2017

Adrian Bryant

why cant you eat much. do you have access to meal replacements

November 26, 2017

Ankhzaya

I dont access meal replacement.

December 03, 2017

Kate

Can I build curves while eating at a defeceit I heard I have to eat at surplus to do so which I don't bcuz I still have about 5 pounds of fat to get rid of

October 19, 2017

Adrian Bryant

No. not to bulild curvy muscle

October 20, 2017

Kate

So I have to eat at surplus to build curves in my hips and glutes

October 21, 2017

Adrian Bryant

no. not at all. If you want fatty hips and butt from fat then yes... eat more but I cant promise all that fat you gain will go to your hips OR... you can eat at maintaince or bleow and just build muscle on hips and glutes for curves

October 22, 2017

Meya

Does lunges grow ur butt also?
I don't c them on here

October 04, 2017

Adrian Bryant

yes but not to the same extent as the other exercises on this page

October 05, 2017

Sara

Hi. I’m 5’6, 113lb, 17%body fat. I’ve been on the skinny side all my life but I started working out about a year ago to lose my post pregnancy weight. I started only cardio and abs but now weight-train 5 days a week all body parts and have a six pack. However I’m very unsatistied with my flat chest and gained 2kg for more roundness overall but all the weight sits on my stomach (no abs now). How do I gain fat overall? And why choose only 1 exercise, how would I tailor it if I’m more experienced with lifting weights or for my overall goal?

October 02, 2017

Adrian Bryant

gaining fat is easy = just eat more caloires but that fat will accumalte on your belly hiding your six pack.

the exercises in this workout will only make your chest look bigger

one exercise is all you need. its not quanity but quality

October 03, 2017

Jocelyn

Do you pick one workout from group 1 AND one workout from group 2, or do you just pick one workout all together? I am also working out from home so I cant add much more weight because I don't have a lot of options, do you have any tips? I appreciate this website by the way! It really helped my begin my journey 5 months ago!

August 14, 2017

Adrian Bryant

ONE EXERCISE from each group.

for your breast and arms you can simply do push-ups without weights

for your back you can do pull-ups

see this for butt without weights

August 15, 2017

Hannah

What do u mean by "ONE Excercise from Group 1" ?
Does it mean I either have to do Hip thrust or Butt bridge but not both ?

August 08, 2017

Adrian Bryant

correct. just one

August 08, 2017

saraa

Hey adrian,
iam a beginner at the gym.my fitness is bad .. i want to gain fat and muscle.should i start with the exericses you put (group 1/2/3) for skinny people or increase my fitness level first? and how do i increase it.
im 18 years old
bmi 17.9
weight 45kg
height 160cm

August 22, 2017

Adrian Bryant

yes, follow the plan as is on this page and your fitness level will increase over time as you get started and yes... at first it will be tough but stick with it

August 22, 2017

jessica

Hey!
Am 17 years old and my weight is 97 pounds .
I cannot take much calories a day
But i perform few excercises a day like forward lunges , side lunges ,pile squats ,squats,wall pushups . My thighs are thin i want some fat in them and also i want larger boobs and butt but am scared to loose any more weight while doing squats ? Can you just tell me is my routine okay to get fat ? And can you me some suggestions ? It'd mean a lot .
Thank you ♥

August 02, 2017

jessica

I hope you understand what i want because no body ever understands and i get bullied and will get the reply soon

August 02, 2017

Adrian Bryant

first of all have you looked over the diet on this page to see if it is doable for you to get what you want

August 02, 2017

Monica

Hi instead of using weights to enchace my curves can i just use resistance bands

July 31, 2017

Adrian Bryant

you can increase some but you may not increase them to a point you're satisfied with

July 31, 2017

Monica

Ok well i weigh 136 im 5'2 i hhave a skinny fat body type how can i get a flatter stomach and enhance my curves should i eat more than my body burn's or less without weights just bodyweight exercises

August 01, 2017

Gina

Hello Adrian

Before starting my strength training to build curves I would like to know how my diet should be my goals is to build an hourglass with soft curves not into getting ripped I want a fit body that still has a soft feminine side so what should my micros be like?

Thx

July 27, 2017

Adrian Bryant

the softness you speak of basically means you want to keep an average amount of bodyfat without looking like a skeleton so before I advise what is your current weight and height

July 28, 2017

Gina

5"4 139

July 28, 2017

Adrian Bryant

if you're looking to maintain your weight while gaining more curves then stick with the plan on this page or go here to lose some belly fat and get curves

July 29, 2017

rava

Am 43 y.o, 5.4", 57 kgs. Still i need to gain weight in butt and thigh to keep my hubby to flirt on me. Suggest me a good tip to get wider hip and thick thighs, pls..

July 23, 2017


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